Stretching at Home Made Easy with These Exercises!

Have a stiff upper back? This one’s for you!

Thoracic Spine Extension over Foam Roller

The Setup: Lie with a foam roller at the base of your shoulder blades, place you feet flat on the ground and your hands behind your head.

The Movement: Slowly release your head and allow the foam roller to roll towards your upper back. Hold for a breathe, then lift your head back upwards and roll up the foam roller, til it hits the base of your shoulder blades. Repeat.

Remember! Keep your abdominals and hips in neutral so you feel the release in your upper back and shoulders.

Try out this stretch to relieve your upper back of any stiffness!

Pro Tip : If you don’t have a foam roller, use the back of a chair!

Foam Roll Robots

The Setup: Lie down on a foam roller - tail bone to the top of your head- and place your feet flat on the floor.

The Movement: Lift your arms straight up facing the ceiling. Brace your abs, and slowly reach your right arms towards your head, and left arm towards your side. Lift back up to start, and repeat.

Remember! Keep your lower body still during this exercise to target your upper back.

Give this move a try to mobilize your thoracic spine!